The Big Clean Complex
Complete 6 sets of the following Complex:
High hang squat clean + Hang squat clean + Squat clean + Push press
High hang squat clean + Hang squat clean + Squat clean + Push jerk
High hang squat clean + Hang squat clean + Squat clean + Split jerk
*Use 65% of clean and jerk 1RM
*One set consists of all 12 reps. Try not to drop the bar during the
entire set; if you must drop after the Overhead movements, it’s allowed
– just be quick to get back on the bar. Rest as needed between sets
and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
Bench Press 3-3-3-2-2-1
Complete 3-4 Supersets of:
15 weighted push ups
15 weighted pull ups
15 weighted dips
15 weighted sit ups
3x: Max rep elevated ring rows
Check out our New Boot Camp, coming in January!
NEW YEARS SPECIAL
First 2 Weeks FREE
New members pay for 1st month of membership and receive Group Fundamentals at no charge. Returning members pay for 1st month and receive 2 weeks free. All new athletes are required to take 2 weeks of Group Fundamentals. This New Years special can be utilized beginning January 5th. Pre-buy started December 1st.
Package price: $85 (Regular value $185)
*Other offers and discounts cannot be combined. 1st month will be charged upon sign up. All payments are final sales. Memberships can be cancelled at any time with a signed cancellation form. This special can be purchased from Dec. 1st – Jan. 15th, 2015. Sign up now and commit to a healthy and fit 2015!